A guide to good living in the Brazos Valley
Inside...
Physical therapy
Exercise important in dealing with fibromyalgia Pg. 5
Health
Nutrition and aging go hand-inhand Pg. 10
September 2014 • Vol. 12, Issue 2 • A monthly publication of the Bryan-College Station Eagle
Do a little polka Polka dancing is fun exercise that can be enjoyed at upcoming festivals PAGE 6
50 Plus is a monthly publication of Bryan-College Station Communications Inc. 1729 Briarcrest Drive Bryan, Texas PUBLISHER Crystal DuPre
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CONTENTS
Financial: Divorce done differently dif Physical therapy: Exercise important in dealing with fibromyalgia Feature: Learning to polka, upcoming fall festivals Memory medic: Memory tips
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Cover photo: (courtesy (cour of Wurstfest): Attendees enjoy dancing at a past annual Wurstfest event in New Braunfels. Locals can practice their polka skills at upcoming festivals in the Brazos Valley and within a day’s drive. See page 6 for story.
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Why death is so hard and what we can do about it If you’re reading this article, I applaud you. This isn’t a fun subject. It’s something most try to avoid at all costs. Who wants to think or talk about death? I don’t either, but the last time I checked, the mortality rate among human beings is 100 percent. Anything that happens to all of us is worth some serious discussion and preparation. Death is hard. One of my best friends died at age 12 and left me in a fog. My dad’s death when I was 15 shattered my world. Every loss since has been difficult and sometimes traumatic. At times I felt punched in the gut and other times like I had been hit by a train. Gary roe Why is death so Hospice hard? Here’s five reasons, and a little about how we can tackle each one of them: First, this life is all we’ve known. We’ve spent all our lives on this planet (except for the few astronauts in our midst), breathing this air and walking this earth. When we talk about things beyond this life, we’re in uncharted territory. What if we viewed death as an unknown adventure we must all take? Most of us like adventures. The problem is we often romanticize them and leave out the unpleasant parts like risk, danger and maybe even boredom. Certainly, faith can make a massive difference in our attitude. Some folks have great peace about what’s next and a level of certainty about what’s beyond this life. But in most cases, the following statement is true: “Everybody wants to go to heaven, but nobody wants to die.” Death is hard because it’s different. We haven’t experienced it yet. But this is also true of other things we’ll experience for the first time today. This day is new. We’ve never been here before. The more we live in the now instead of the past and the future, the more contentment we’ll have. The more at peace we are, the better able we’ll be to accept the unknowns of the day. Every day is an adventure. Second, death is hard because of our culture. T H E B R YA N - C O L L E G E S TAT I O N E A G L E
Researchers of thanatology (the study of death) classify cultures as death-accepting, death-defying or death-denying. Currently, the majority of North America falls into the deathdenying category. We don’t think about it. We pretend it doesn’t exist. Death isn’t seen as a natural part of life, but as an intrusion – the destroyer of hopes, dreams and relationships. In the not too distant past, most people died at home, surrounded by family. Now, many die in skilledcare communities and hospitals. We’re living longer, and we’re not as emotionally equipped to handle death within our family contexts. Death may actually be more difficult because of our increased longevity. We’ve grown to expect long life, but sometimes the quality of that life is less than we would hope for. It may help to see some of our issues with death come not so much from us, but our culture. Knowing we tend to be death-denying can become the first step to facing death with more realism and understanding. Third, death is hard because of the relational separation. We’re created for relationships. When boiled down to their essence, it could be said our lives are about people – our families, friends and those we’ve known and related to over the years. This is our history. In my work with hospice, I’ve yet to hear, “I wish I had spent more time at work.” What I often hear is, “I wish I had spent more time with so-and-so.” Overwhelmingly, our regrets tend to be about our relationships. If relationships are our life, being separated from those we love is a scary proposition. It feels almost inhuman. To no longer be with those we love, whether we’re dealing with a loss or contemplating our own death, is awful. We can allow the thought of separation to depress us, or we can intentionally connect with those around us now. We can’t afford to let worry about what was or might be distract us from living and relating in the present. It’s not how many days we live, but how we live the days we have. Rather than letting death steal our lives a day at a time, we can use it as motivation to live each day to the fullest. Fourth, death is hard because it’s emotionally complicated.
At first, we’re in shock. Our hearts scream, “This can’t be real!” We feel sad, and maybe a bit lost. We might get angry at our loved one for leaving, at God for taking them from us, or at anyone we see as contributing to their death. Our anxiety levels elevate. Depression knocks on our door. Death brings with it a challenging variety and intensity of emotion. It’s certainly not business as usual for our hearts. It’s as if our insides are being torn apart. It hurts. One of the greatest gifts we can give another person is our presence. Death rips this away from us. It helps to know our loved one is in reality still with us because they’re part of us. We cherish memories and tell their stories. We honor them on birthdays, holidays and at special family events. While we’re missing the presence of one, we can also bless those around us with our presence. Fifth, death is hard because of the guilt factor. Death brings with it a bag of accusations and dumps them upon us.
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“If you had only …” “You shouldn’t have …” “Why didn’t you …?” As a hospice chaplain, I hear a lot of regrets. We’ve all got them. We’re human, and we make mistakes. We don’t see the whole picture. We’re far from all-powerful. Guilt is a relentless monster, and not to be toyed with. It benefits no one, and keeps us stuck. Instead of letting guilt devour our hearts, we can send it packing. We can take action by focusing on the present and doing the most loving thing now. The past is behind us. It’s what we do next that counts. Death is hard. It’s supposed to be. But we can prepare ourselves to meet it with more peace of mind and heart. By doing so, we can free ourselves to live more fully today. Gary Roe is an author, speaker and chaplain with Hospice Brazos Valley. Visit him at www.garyroe.com or contact him at 821-2266 or groe@ hospicebrazosvalley.org.
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Divorce done differently: How collaborative divorce promotes a peaceful environment What is the first thing that comes to mind when you hear the word “divorce?” Bitterness? Anxiety and sadness? Devastation for children and families? The reality is that many couples go through the motions of a typical courtroom divorce, only to end up angry and frustrated, and with an undesirable outcome for their family, finances and future imposed upon them by a judge. Yes, the typical courtroom divorce is often messy, combative, costly and destructive, but what if there were another option? Couples need an option that promotes a peaceful environment, meets their long-term needs, addresses their concerns, protects their children and other relationships they share with each other and sets them up to co-parent effectively after their divorce. Collaborative Tracy STewarT divorce is a peaceful, Financial literacy non-adversarial alternative for couples who want to reach a settlement on their own terms, and preserve the family system as best as possible. Alongside a team of collaborative divorce professionals, couples will address the legal, financial and emotional aspects of separation, and amicably negotiate an outcome that works best for them. Collaborative divorce is a peaceful, non-adversarial alternative to the traditional litigated approach. This process addresses the legal, financial and emotional concerns that accompany divorce by partnering couples with an interdisciplinary team of professionals who encourage strong communication, transparency, cooperation and respect. This team includes two collaborative law attorneys, one parenting coach who is also a communications coach, plus one financial professional. The last two team members are neutral. Neither one sides with either spouse. Collaborative law does not allow dueling experts nor the high cost that comes with them. What’s the difference? Many couples are familiar with
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the traditional courtroom approach to divorce. It’s a route that pits spouses against one another, works to find fault, aims to create a win/ lose scenario and ends with a judge handing down a resolution that often doesn’t align with the couple’s long-term goals. But collaborative divorce tells a different story, one in which the couples partner with a team of attorneys, a financial professional and a divorce coach to clearly communicate needs and goals, strategize for the family and future, and develop a settlement that meets the spouses’ terms. Litigated courtroom divorce: • Fault-finding, adversarial approach seeks to create a winner and loser. • Formulas and standard orders are used by a judge to determine a settlement. • No built-in support to cope with divorce-related finances and emotions. • Often painful and destructive for families and children. Collaborative divorce: • Encourages spouses to work amicably and cooperatively to create a customized settlement. • Team of professionals partners with couples to address legal, financial and emotional concerns that accompany divorce. • Children are given a voice via a child specialist throughout the divorce. • Develops a solid strategy to effectively co-parent during and after their dispute. Collaborative attorneys Collaborative attorneys may look like your run of the mill family lawyers, but they receive special instruction on how to navigate the collaborative process, how to interact with coaches and other collaborative professionals, and how to get couples on the same page about settlement options. They’re committed to seeing spouses work cooperatively through the process, staying out of court and keeping the team moving forward. In
will keep the team moving forward to fact, if for some reason a case dissolves an amicable settlement and have the and is unable to be negotiated through the collaborative approach, the spouses greatest chance of success. The best collaborative divorce attorneys focus will have signed documents to prevent on bringing the best team to each case. either attorney from representing or testifying against either of them in a A collaborative divorce attorney litigated case. It’s each collaborative must be current in his or her attorney’s role to facilitate discussions collaborative law training. Working that identify their client’s ideal in collaborative law requires training outcomes. Each attorney will discuss because the process is so very different his or her client’s values, goals, from the usual divorce legal work. concerns and fears in order to help Because a collaborative divorce is develop creative solutions throughout much more than property division and the process. child possession, the attorneys must be focused on understanding the root of Aside from a much calmer, more the conflict between the spouses. supportive, less tense and often times less expensive divorce, benefits to There is a local association of working with a collaborative divorce collaborative law attorneys. It is called attorney include: the Brazos Valley Collaborative Law Alliance. There are four attorneys in • Cooperation and teamwork — this group: Wendy Wood Hencerling, The collaborative attorney will be a Andrea James, Randy Michel and team player, and help his or her client Shane Stibora. If you have any interact cooperatively with their questions or wish to inform someone spouse and the rest of the collaborative about this option, reach out to either divorce team. me or to one of these attorneys. • Excellent communication skills — Each spouse’s needs, goals and concerns are important, and each Contact Tracy B. Stewart, CPA, PFS, collaborative attorney will work to CFF, CDFA, CFP® through her blog at convey these effectively with both www.TexasDivorceFinance.com. spouses and the entire team. • Creativity and problem solving — Creating a mutuallybeneficial settlement can be complicated, but every Comfortt K Keepers provides the kind of non-medical in-home care collaborative attorney services that help people maintain will work to devise full and independent lives, liv all in the creative solutions to meet comfortt aand familiar surroundings each spouse’s needs. of their ow own home. We would be 244 Southwest uthw Pkwy E. uthwest • Valuable legal happy to arrange a ffree in-home counsel — The College Station, TX 77840 visit to help you learn more. legal system can be S E RV I C E S 979-764-3076 complicated. The • Light Housekeeping collaborative attorney Individually In dividually ow owned ned and operated. operated. Errands, Shopping will help his or her • Incidental Transportation client to understand all • Laundry legal elements involved •R Recreation, Crafts throughout the process. • Grooming, Dressing • Personal Personal Care Care Services Serv Se rvices ices
What to expect from a collaborative divorce attorney Expect a collaborative divorce attorney to be a team player interested in cooperation. This
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Exercise important in LUNCH BUFFET dealing with fibromyalgia TUESDAY - FRIDAY • 10:30AM TO 3PM
I have been diagnosed dia with fibromya om lgia. Some people say omya sa it’s all in my head, but it doesn’t feel that way. wa What can I do to help deal with the muscle pain and other symptoms. I am on medication but it doesn’t help enough. -- JA, Caldwell When fibromyalgia was Leon Bradway dw dway first used as a pHysical tHerap Herapy diagnosis, it was often a catch-all for joint pain that was difficult dif to explain. Patients with unexplainable muscle or joint pain were diagnosed with fibromyalgia. In the past few years, more research illustrates the very real disease and the often debilitating symptoms patients suffer suf . Dr. Weil, M.D. explains, “Research suggests that imbalances in the nervous system amplify normal
sensation, making even a slight touch feel painful. This super-sensitivity -sensiti -sensitivity to pain appears to be genetic; it does run in families, and researchers have ha identified one gene believed to be in lved in the syndrome. Patients invo also have ha higher-than-normal levels of a neuropeptide called substance P that is invo in lved in the communication of pain signals to the brain, and lower-than-normal levels of the pain-mitigating hormones serotonin and norepinephrine” (www.drweil. com/drw/u/ART02975/Treatment-ofFibromyalgia.html). Dr. Weil goes on to explain that even if you have ha a genetic predisposition, something triggers the onset of the disease (e.g., viral infection, emotional stress, an accident or injury or exposure to certain drugs or chemicals). The most common symptoms include fatigue, headaches, problems associated with memory, memory dif difficulty sleeping, pain and loss of
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an exciting calendar of events scheduled around town and around the world. If you’re 50 or better, better want to meet new people, learn more about your health, travel and just have fun, then Senior Circle year To join or for is for you. Dues are just $15 a year. more information, call Mandy Williams at 979-764-5107 or visit CSMedCenter.com. Become part of the Circle. S p o n s o re d b y
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Do a little polka
Polka dancing is fun exercise that can be enjoyed during upcoming fall festivals The College Station Parks and Recreation Department will hold an October Fest on Oct. 23 from 5 p.m. to 7 p.m. at the American Pavilion Pa at Veterans Park Polka dancing is a dance enjoyed by many in Texas, in College Station. The festiva festi l is free, and will be open and with upcoming fall festiva festi ls, dancers will be to all seniors. It will feature German music, food and showing off of their polka moves across the state. lots of prizes. For more infor inf mation on this event call “Polka is a live li ly dance,” said Susan Quiring, owner 979-0764-3486. of Susan’s Ballroom Dance and polka instructor. “It’s The OktoBierFest will be held from 1 p.m. to 4 p.m. the feeling of gliding across the floor with that special Oct. 25 at the Reifel Hall in Round Top. This event, partner that makes it fun.” hosted by Round Top Schutzen Verein, will feature Polka dancing has remained popular in Texas since craft beer tasting with a $10 admission fee. Event goers it was started in the 1800s. will also enjoy relaxing in the Bier Garten with drinks, sausage and kraut, and free German music starting at 2 “I believe it was started around 1835,” Quiring said. p.m. For more infor inf mation, visit www.roundtop.org. “It has kept its popularity throughout the years. I don’t know that polka has ever gone out of style in the state.” Oktoberfest in Fredricksburg will be held Oct. 3 through Oct. 5. This festiva festi l will feature four stages of Polka is a dance for all ages. It can be enjoyed and continuous German music, local artisans, a children’s learned by children, adults and seniors, she said. fun area, food and drink and family fun. “It’s an even beat on each side of your body,” “Our three-day German cultural Oktoberfest Quiring said. “You “Y don’t have ha to think about it too much provides weekend fun for all ages,” said Deborah Lynn because you are doing the same thing on both sides of Farquhar, rquhar festiva rquhar, festi l planner. “We “W have ha German food and your body. It’s like a mirror image, and it makes it drink, a dance contest, music on four stages, more doable.” local artists, a KinderPark, ar unique souvenirs ark, The polka can invo in lve some intricate moves; and much more. Special activities acti will include however, er some dancers prefer to keep it simple. er, OkTUBAfest Friday during the opening, “If you get to where you can’t do the rapid step, Hauptstrasse Chicken Dance Saturday you can take it slower,” Quiring said. “Almost like morning, and a 42 Tournament and Dance walking.” Contest on Sunday.” Aside from being a fun hobby, by there are many by, For more infor inf mation on Oktoberfest, visit benefits to polka dancing. http://www.oktoberfestinfbg.com. “It’s a great socializer,” er Quiring added. “It makes er,” Wurstfest will be held in New Braunfels people fit, keeps people active, acti helps to improve along the Comal Rive Ri r from Nov. 7 through posture, helps strengthen leg and core muscles, and Nov. 16. The event will feature food, music, helps strengthen arm muscles. It also helps prevent dancing and carniva ni l rides. Event goers will niva osteoporosis and helps improve balance.” also enjoy German, Texan and domestic beer, beer special events and the finest in Alpine and “It’s just a great hobby,” by Quiring said. “You by,” “Y are Ba rian style entertainment, according to Bava learning a life-long skill. It gets people moving so they the event website. For more infor inf mation, visit aren’t sitting around all day.” http://wurstfest.com. Polka dancing also builds strong character traits. The San Antonio Oktoberfest will be held “A good dance relationship is like a good Oct. 3 and 4 in downtown San Antonio at the marriage,” Quiring said. “Everyone has to do their Beethoven Halle und Garten. The festiva festi l part, and if everyone pays attention to their part, it will feature music, food and dancing, plus works.” German specialties like bratwurst, reubens Quiring, whose youngest student is 5 and oldest and beer. For more infor inf mation on this event student is 92, offers of both priva pri te and group polka visit http://visitsanantonio.com or call 210People of all ages dance during an annual Wurstfest event in dance lessons. 222-1521. New Braunfels.
By STAC STACY ACY CANTU Special to The Eagl Ea e
Performers present pr a show during last year’s Oktoberfest themed weekend ek ekend at the Texas Renaissance Festival in Todd Mission.
A couple polka dances at last year’s annual Oktoberfest in Freder Fr icksburg. sbur sburg.
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“It just depends on what a person wants,” Quiring said. “Some people prefer that one-on-one time, but a lot like group because it’s a social outing as well. I watch people come from work to dance class, and I literally have ha to have ha them take a breath and then get them dancing. All of a sudden their bodies relax and they aren’t so stiff.” stif Fall festiva festi ls, such as Oktober fests, are always anticipated and well-attended events throughout the state of Texas, and several are either in the BryanCollege Station area this year or are just a short drive dri away. The Texas Renaissance Festiva sti l, in Todd Mission, stiva will feature an Oktoberfest themed weekend Oct. 11 and Oct. 12. This event will offer of German music and dancing. According to the website, guests will get to dance a polka, feast on Bratwurst and sauerkraut, sauer quench their thirst with a stein of beer and enter one of the three German-themed contests. For more inf mation on this event visit www.texrenfest.com/ infor themed-weekends/oktoberfest.
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A pair learns to polka dance at Susan’s Ballroom Ballr Dance in College Station.
Childr enjoy dancing at a past annual Wurstfest event in New Braunfels. Children
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Taste of Home event Sept. 16
The ninth annual Taste of Home Cooking School in Bryan on Sept. 16 will feature a culinary specialist demonstrating how to create great dishes, many door prizes, shopping and goody bags. The Taste of Home cooking school, presented by The Eagle, will be held at the Brazos County Expo Complex, 5827 Leonard Road. Doors will open at 4 p.m., and the show will start at 6:30 p.m. The Taste of Home Cooking School is America’s leading cooking school program, inspiring more than 300,000 passionate home chefs at approximately 300 events nationwide. Jamie Dunn will return as the culinary specialist from Taste of Home Cooking School. Dunn, who conducts cooking school shows across the country will prepare recipes live country, li for the audience. Each attendee will also receive cei ceive a goody bag filled with fun items, including cooking tips, product samples, money-saving money-sa coupons and the Taste of Home Cooking School magazine. Many past attendees have ha said the goody bag alone is worth the price of the ticket. Attendees can also enter for a chance to win one of many
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Vision for the way you live. Proudly serving the Brazos Valley for over 25 years.
Attendees pick up their goody bags as they arrive at last year’s Taste of Home Cooking School in Bryan. door prizes. This year’s show is brought to you in part by Atkinson Toyota, Celebrity Spa & Salon, H-E-B, Factory Builder Stores and Ashley Furniture HomeStore. VIP tickets, which include preferred seating and early ear admission, are $25. General admission tickets are $12. For more infor inf mation, go by The Eagle, 1729 Briarcrest Drive Dri in Bryan, visit www.theeagle.com/tohcs or call 979731-4746.
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Memory athlete gimmicks Tip 5: Remember numbers
Forget your PIN numbers, anniversary or birthdays, license plate numbers, addresses? No problem; there is a simple fix. When I was a teenager, I used a number-code tip to put on memory demonstrations where I memorized, by page number, the gist of a magazine in less than 30 minutes. I learned this system from my dad, who was a salesman for the Dale Carnegie leadership and public speaking course, which dr. BILL KLeMM included learning a tHe MeMory MeDic “number peg” system. I helped recruit enrollees. At the beginning of sales meetings, the course leader would tell the prospects: “Our course teaches some memory skills to help you remember your speeches or things you read. Billy, who is sitting in the back, has learned our system, and he uses it to memorize the content of magazines. I have here a current issue of a magazine, which he will memorize by page number what is on every page -- in 30 minutes. He has never seen it (and I had not), and you can quiz him on what is on each page or tell him what is on each page and he will tell you the page number.” Sure enough, I could do it. People were amazed. I was, too, actually. The trick was to integrate number code images for the page numbers with images of what was conveyed on a given page. For example, page number 42 (rain) had a story on President Truman ordering the development of the hydrogen bomb. So I pictured
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is critical for reducing pain and improving energy and mood. • Relaxation techniques. Meditation, yoga or breath work can help counteract stress. • Cognitive-behavioral therapy. To learn how to cope better with symptoms and stress. • Acupuncture, trigger point dry needling and massage are also often helpful. • The Feldenkrais Method can also be used to correct poor posture or habits of movement that may contribute to pain (www.drweil.com/ drw/u/ART02975/Treatment-ofT H E B R YA N - C O L L E G E S TAT I O N E A G L E
the president wrapped in dollar bills (“the buck stops here” famous quote of Truman) playing with a bowl of water (hydro … hydrogen) that blows up. It starts pouring down rain that washes away the bomb cloud. I included other details to the imagined story, such as an image of a scientist with a megaphone (tell … Edward Teller) shouting in the president’s ear to do it. I saw Teller being chased by Cossacks (in classic dress) to remind me that Russia was in a race with us, having just tested their firs atomic bomb. You might think that repeating this process with different material would be a problem. To learn a new set of pages, you have to “take down” the first images and replace them with new ones. Somehow, this isn’t much of a problem for short-term recall. Even some of the images from older material can last for years. Of course, you can just use the code to memorize items without linking them to page numbers. In either case, the technique is to use a fixed set of consonant letters and combine them with vowels to construct words that can be used to make visual images. Each number from 0 to 9 has an associated letter that you have to memorize in advance. But that is rather easy, and once you have these associations nailed down, it is easy to create a word that uses the code. The code word is used to make visual images to represent the numbers to make them easier to memorize. For example, if you wanted to remember that Rene Descartes created Cartesian geometry in 1637, you could first construct images for the
date (1 = “t” and 6 = “ch”: teach and 3 = “m” and 7= “g”: mug), which might be an image of a teacher drawing Cartesian coordinates with a mug instead of a piece of chalk. I have such a list of two-digit words in my book, “Memory Power 101,” and for longer digit strings you can invent word images or combine pairs. If you wanted to remember an anniversary date of Aug. 31, you could envision walking down the wedding aisle on a yoga mat (31) instead of a carpet. You would at least remember some time in August wouldn’t you? Another example: many times you park in large parking lots and forget where you put the car. Such lots are often marked off with letters combined with numbers, as in B2, D6 and so on. For the letters it is easy to think of
the animal name that first comes to mind that begins with the letter: A = anteater, B = bat, C = cat, D = dog and so on. So for B8, you could think of a bat flying into a tangle of ivy which has grown over your car while it was parked. See the table of consonants to use in constructing words (above). The silliness of such mnemonics is what makes the images memorable. The other good thing is that a generalizable skill emerges. Repeated use of the number code stimulates the imagination, making it easier to generate new images for other memory tasks.
Fibromyalgia.html). Massage, yoga, gentle stretching and electrical stimulation may help patients ease their pain while they develop exercise tolerance. The most important element of exercise though, is starting a program. The problem with fibromyalgia is that as the patient experiences pain, the tendency is to withdraw from physical activity and exercise, which causes increased stiffness and de-conditioning, leading to more pain. Withdrawal from exercise reduces the body’s endorphins – the natural painkillers that the body produces during exercise. Lack of exercise causes a drop in endorphin production and increases sensitivity to pain. To really make a difference in
the patient’s situation, they need to engage in an exercise program that encourages function and endurance and eventually strength. As noted above, swimming, walking and riding stationary bikes are good endurance exercises. Range of motion exercise and yoga can help restore full neck motion, decreasing the frequency of headaches. Lumbar flexion and extension exercises as well as yoga can reduce low back pain. Core trunk exercises strengthen the abdominals, back extensors, buttocks and thigh muscles. You can start the exercise program with sessions as short as 10 minutes, building up to 40-minute sessions that increase endorphin levels and decrease pain sensitivity. Talk to your physician about natural additions to your care plan such as physical
therapy, yoga and massage. Fibromyalgia is real, and it requires an aggressive approach both physically and mentally. Eating foods rich in anti-inflammatory properties may also help (e.g., ginger, turmeric and omega-3 fatty acids). Eating fewer processed foods and more whole foods can’t hurt. The road to relief can be challenging. There will be ups and downs, good days and difficult ones. Keep a journal of how you feel, what you eat and what you do physically; you will begin to see improvements. A slow, steady and persistent program is one of the most important aspects of recovery.
Number
50PLUS
Letter sound
Mnemonic aid
0
Soft c, s, z
c as in cent, z as in zero
1
t, d
Each letter has one down stroke
2
n
The letter has two down strokes
3
m
The letter has three down strokes
4
r
Last letter of the word four
5
l
L is the Roman numeral for five
6
g, j, ch, sh
letters have a soft g sound, as in “judge.” J looks like a flipped 6
7
Hard c, g, ck, or k
Sounds are opposite to those for 6.
8
ph, v
V8
9
b, p
Draw b upside down and flip it; looks like 9. Flipped “p” looks like 9
Bill Klemm is author of two books on improving memory, Memory Power 101 and Better Grades, Less Effort. His blog is
at thankyoubrain.blogspot.com.
Leon Bradway is a doctor of physical therapy and director of the Sports, Back and Pain Management Clinic. See www. bvphysicaltherapy.com. September 2, 2014 | 9
Nutrition and aging go hand-in-hand Improving heart Metro Creative Connection
Nutrition is important for people of all ages, but it’s especially important for men and women over the age of 50, who can dramatically improve their quality of life by eating a well-balanced diet filled with vitamins and nutrients. Though that may seem like common sense, research has shown that men and women in this age group, who are often referred to as “Baby Boomers,” are not necessarily as healthy as they may seem. While the baby boomer generation, which is generally regarded as those people born between 1946 and 1964, boasts longer life expectancies than any generation that came before them, some of that can likely be chalked up to advancements in medical care, including a booming pharmaceutical industry that seemingly has an antidote to every ailment. But a 2013 study from researchers at the West Virginia University School of Medicine found that baby boomers are less healthy than the generation that immediately preceded them, tending to be more likely to have higher levels of hypertension, diabetes and high cholesterol. While that news might be sobering, it’s never too late for men and women over 50 to start eating healthier diets, which can reduce their risk of a wide range of ailments, including heart disease, stroke and osteoporosis. The following are a few ways men and women over 50 can alter their diets so their bodies are getting what they need to live long and healthy lives well into their golden years. As is always the case, men and women should discuss any potential changes to their diets with their physicians to ensure the changes will be both effective and healthy. • Balance your diet. Kids hear of the benefits of a balanced diet seemingly from the moment they enter a classroom for the first time, but many adults fail to heed that basic advice as they get further and further away from kindergarten. When changing your diet, be sure to include plenty of protein and carbohydrates. Protein maintains and rebuilds muscles, which is
especially important for aging men and women who might find themselves unable to keep up with the physical demands of everyday life as well as they used to. Including ample low-fat protein, which can be found in fish, eggs and low-fat dairy among other foods, will aid in muscle recovery, benefitting aging athletes as well as those men and women over 50 who recently started exercising as a means to regaining their physical fitness. A diet lacking in sufficient protein can contribute to muscle deterioration, arthritis and even organ failure, so it’s important for men and women to prioritize including protein in their diets. Carbohydrates are also an important part of a balanced diet, as they are a great source of energy that can help men and women stay active well past the age of 50. Carbohydrates found in fruits, grains and vegetables are the most beneficial, as these contain valuable vitamins, minerals and nutrients.
• Don’t denounce dairy. Dairy is a great source of calcium, which promotes strong bones and teeth. Men and women over the age of 50 want their bones to be as strong as possible because aging is one of the strongest risk factors for osteoporosis, a potentially debilitating medical condition in which loss of tissue causes bones to become brittle and fragile. Vitamin D is necessary to effectively absorb calcium, and vitamin D can be found in certain dairy products, including pasture-raised eggs and grass-fed cow’s milk, and can be generated when men and women get enough sunlight. Other healthy sources of vitamin D include salmon, light tuna packed in oil, sardines, and sun-grown mushrooms. • Cut back on sodium intake. Cutting back on sodium intake can be very beneficial, especially for men and women over the age of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease. But cutting back on sodium intake takes more than just throwing the salt shaker away. Processed foods, soups, canned goods, salad dressings, condiments such as mustard and ketchup, and breakfast cereals are just a few of the many products that may contain alarming amounts of sodium. That’s important to note, as excess sodium increases blood pressure by holding excess fluid in the body. That excess fluid puts an added burden on the heart, potentially increasing a person’s risk of stroke, heart failure, osteoporosis, cancer, and kidney disease. The problem with cutting back on sodium is that salt is so often relied on to make foods taste better, and many people find salt-free foods bland. But the rewards of reducing sodium intake are so significant that it’s worth making the adjustment, especially for men and women over the age of 50. No one is too old or too young to embrace a nutritious diet. But men and women over the age of 50 are in a unique position to vastly improve their quality of life by adopting a low-sodium diet that is rich in vitamins and minerals.
10 | September 2, 2014
50PLUS
health need not be difficult
Metro Creative Connection
Heart disease is one of the leading causes of death across the globe. According to the World Health Organization, ischemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and high-income countries and the fourth-leading cause of death in low-income countries. Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The American Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart disease. • Embrace aerobic exercise. Aerobic exercise is essential to cardiovascular health. Daily aerobic exercise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can circulate in the blood and cause blockages that can lead to heart attack. • Adopt a low-sodium diet that’s also low in cholesterol. Diet can be a friend or foe with regards to heart disease. A heart-friendly diet that’s low in sodium and cholesterol can help you maintain healthy cholesterol levels as well as a healthy blood pressure. • Monitor your blood pressure. A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren’t visiting their physicians. High blood pressure does not always produce symptoms, but that doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure. T H E B R YA N - C O L L E G E S TAT I O N E A G L E
CALENDAR Ongoing
Sit and Fit Chair Exercises - Get a workout while sitting in a chair. Seniors meet at Southwood Community Center, 1520 Rock Prairie Road in College Station, every Monday, Tuesday and Thursday, from noon to 1 p.m. For more details, contact 979-764-6351, 979-764-6371 or mrodgers@cstx.gov. Line Dancing - Southwood Community Center, 1520 Rock Prairie Road in College Station, holds line dancing for seniors on Tuesdays from 1:30 to 2:30 p.m. and on Fridays from 10:30 to 11:30 a.m. For more information, contact 979764-6351, 979-764-6371 or mrodgers@cstx.gov. Bluegrass Jam Session – Bluegrass Jam Session is held from 1:30 to 3:30 p.m. on Tuesdays at Southwood Community Center, 1520 Rock Prairie Road in College Station. All levels welcome. Bring string instruments and a friend. For more details, contact 979-764-6351, 979-764-6371 or mrodgers@cstx.gov. Friday Bridge - Southwood Community Center, 1520 Rock Prairie Road in College Station, offers of bridge for seniors every Friday from 9 to 11:30 a.m. For more, contact 979-764-
6351, 979-764-6371 or mrodgers@cstx.gov. 42 dominoes - Seniors meet every Thursday to play 42 at Southwood Community Center, 1520 Rock Prairie Road, from 9:30 to 11:30 a.m. New players welcome. For more details, contact 979764-6351, 979-764-6371 or mrodgers@cstx.gov. Bible study – Bible study is held for seniors at 9:15 a.m. every Thursday at Lincoln Center, 1000 Eleanor St. in College Station. Contact Annie Williams at 979-764-3779 or awilliams@ cstx.gov for more information.
Sept. 3 Computer Club for Seniors - The Computer Club is open to all seniors interested in learning more about the computer world. Presentation will be on how to set up a website. The meetings are held at the Waste Water Facility Training Room, 2200 North Forest Parkway in College Station from 9 to 10:30 a.m. Free and no pre-registration needed. For more information contact College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx. gov. Colored Pencil Art Class - Designed for beginners. Artist Crystal Wolfe guides you
through basic tools, terms and techniques to create your own vibrant art. Class meets on Wednesdays for six weeks at Southwood Community Center from 1 to 3 p.m. Cost of the class is $45. To register online visit rectrac.cstx.gov or call 979764-3486 for more information.
Sept. 8
Making life less complicated Watercolor Class - A beginner’s course that will focus for families and their loved ones on tools, materials, techniques, composition, color theory and the art of watercolor. Supplies 979.204.7273 will be discussed during the www.rahcentex.com first class meeting. Class meets for seven weeks on Mondays Your choice for Senior Home Care! from 1 to 4 p.m. at Southwood Community Center. Cost of the class is $45. To register online visit rectrac.cstx.gov or call 979meets for eight weeks at Southwood Community 764-3486 for more information. Yoga Class - Learn basic poses and skills See Calendar to manage stress and maintain strength and wellness. Progress at your own rate. Class pa 12 page
The Most Important Thing in any Relationship
of the
Winner
2012
Robert Herring, Au.D. Doctor of Audiology
3091 University Drive East, #410 Bryan, TX 77802 www.listenhearaudiology.com
T H E B RYA N - C O L L E G E S TAT I O N E A G L E
50PLUS
September 2, 2014 | 11
Calendar
from page pa 11 Center on Mondays from 8 to 9 a.m. Cost of the class is $85. To register online visit rectrac.cstx. gov or call 979-764-3486 for more information. Drawing Class for seniors - Learn the basics of drawing. Class meets for six weeks on Mondays from 10 a.m. to noon at Southwood Community Center. Cost of the class is $45. To register visit rectrac.cstx.gov or call for more information, 979-764-3486.
Sept. 15
Free Computer Class for seniors - Learn the basics of how to search the Internet and email. Class size is limited. To register contact College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx. gov.
Sept. 16
Genealogy Class - Discover the fun of family history. You will be introduced to several methods of research. Class is offered of on Tuesdays for six weeks from 9:30 to 11:30 a.m. at Southwood Community Center. To register contact College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx. gov.
Taste of Home Cooking School - The ninth annual Taste of Home Cooking School will be held at the Brazos County Expo Complex, at 5827 Leonard Road in Bryan. Doors will open at 4 p.m., and the show will start at 6:30 p.m. The Taste of Home Cooking School is an event where a professionally trained culinary specialist demonstrates various recipes, tips and techniques. The show also includes numerous booths from local vendors featuring a variety of home-related products. Each attendee will receive a goody bag. To purchase tickets and for more information, visit www.theeagle.com/tohcs or call 979-731-4746.
Sept. 17
Exploring History Luncheon - The College Station Historic Preservation Committee and the College Station Parks and Recreation Department present monthly lectures with lunch on the history of the community. Topic this month is “The History of the Brazos Valley Museum” with Dr. Deborah Cowman. The luncheon is held at Aldersgate Church, 2201 Earl Rudder Freeway S. A reservation is necessary for lunch by the Friday before; the cost is $5. Lunch is served at 11:30 a.m. The speaker will begin at noon. Reserve by contacting 979-764-6351 or mrodgers@cstx.gov.
Sept. 18
are invited to enjoy a free movie and popcorn at Southwood Community Center. Movie starts at 1 p.m. Contact Southwood Community Center at 979-764-6351 or email mrodgers@cstx.gov for more information.
Sept. 22
Beginning Computer Class for seniors This class is designed for seniors who would like to learn how to use the Internet and email. Class meets for two weeks on Monday and Wednesday from 9 to 10:30 a.m. at Southwood Community Center. Cost of the class is $45. To register online visit rectrac.cstx.gov or call 979-764-3486 for more information. Intermediate Computer Class for seniors - Basic computer skills required. Move to the next level and learn more tips on creating and storing documents. Class meets on Monday and Wednesday for two weeks from 10:45 a.m. to 12:15 p.m. at Southwood Community Center. Cost of the class is $45. Register online at rectrac. cstx.gov or call 979-764-3486.
Sept. 24
Fall Prevention Awareness Day – Will be held from 9 a.m. to noon at Southwood Community Center. Hear speakers and visit information booths that will provide informational tips on safety. The event is free and open to all. Contact Southwood Community Center at 979-764-6351
l u f i t u a e b a s It ’
Movie and Popcorn: “Draft Day” - Seniors
t a e l y t lifes
or mrodgers@cstx.gov for more details.
Sept. 25
A Matter of Balance Class - This is a free class open to participants who are 60 years or older. Participants will learn to view fear of falling as controllable; set realistic goals to increase activity; change their environment to reduce fall risk factors; and exercise to increase strength and balance. This eight-week class meets on Thursdays from 1:30 to 3:30 p.m. at the Southwood Community Center. Register by calling 979-764-6351. Email mrodgers@cstx.gov for more information.
Sept. 26
Bingo & Birthday Celebration - Seniors are invited on the last Friday of each month to celebrate birthdays for that month with cake and bingo. Held at 1 p.m. at Southwood Community Center, 1520 Rock Prairie Road. Contact Southwood Community Center at 979-764-6351 or mrodgers@cstx.gov for more information.
Sept. 29
Senior Advisory Committee meeting - The Senior Advisory Committee meets on the last Monday of each month at Southwood Community Center, 1520 Rock Prairie Road at 10 a.m. Visitors welcome. For more information call 979764-6371 or email mrodgers@cstx.gov.
•Transportation & Activities • Fully Equipped Kitchen • Light Housekeeping • 3 Meals a Day • Linen Service • Private Patio
Jo us fo Lunch nch and Learn Le Join for Lunc Septem ember 4th • 11am - 1pm em
Prepar eparing Downsiz sizing ing and Prep aring Home For Sale
presen pr ted by Meg & Becky ck with Equi cky Eq ty Real Estate tate ta LUNC LUNCH NCH WILL WI BE PROVIDED OVIDED OVID
RSVP VP Today - Space is Limited! Call William - 979-774-1298
12 | September 2, 2014
50PLUS
T H E B R YA N - C O L L E G E S TAT I O N E A G L E